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Include “good” fats in your diet. The good fats will help to decrease inflammation, promote healing and recovery and help avoid injury. Add a serving of walnuts or ground flaxseed to cereals, snacks or smoothies. Include avocado or olive oil in salads and when cooking veggies for anti-inflammatory effects, and to boost your body’s absorption of key immune-boosting antioxidants, vitamins and minerals.

Lauren Antonucci, R.D., is a board-certified specialist in sports nutrition, Ironman triathlete and the founding director of Nutrition Energy (Nutritionenergy.com) in New York City. Follow her on Twitter @nutritionenergy.